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EXERCISES OUTDOOR / HOME

Outdoor / Home Session

This an example of a Outdoor/Home Session that can be used for a Cardiac Rehabilitation Phase IV session, an Older Adult Session or for someone New to Exercise. There are many formats that can be used, this is just one example.

Theses exercises were completed in a group, but can be done individually. The session (videos) you see were completed in a studio environment, but can easily be translated outdoors or at home.

The format should be: 15minute warm up which includes mobilising all major muscles & joints plus stretching. 20-60minutes should be the main component of your workout that includes cardiovascular (continues rhythmic movements) & resistance (weights, bands etc). Then 10minutes cool down, again, mobilising all major muscles & joints plus stretching.

The aim should be to complete 30 minutes of cardiovascular & resistance exercise 30 minutes a day, five days a week of moderate intensity cardio

20 minutes a day, 3 days a week of vigorously intense cardio. To he achieved gradually over a period of time.

If you have had a heart attack or have been diagnosed with a heart condition or diagnosed with any other condition, you must seek advice from your GP prior to embarking on any form of Exercise/Physical Activity.

Warm up (OUTDOOR / HOME)

Coaching Tips

Check your pulse before exercising
Total time for this component should be a minimum of 15 minutes
This should be gentle, borg scale should be 9-11
Relax and breath throughout
Keep back straight
Keep all the movements smooth and controlled
Each static stretches should be held for 8-10 SECONDS ONLY

Cardiovascular Component (OUTDOOR / HOME)

Coaching Tips

After the static or dynamic stretches very gradually take up the intensity
This should be gentle, borg scale should be 11-13
Slightly out of breath, but able to hold a conversation
Total time for this component should be 20-60 minutes
Keep back upright, shoulders back down & relaxed
Keep all the movements smooth and controlled
Breath throughout

Resistance Component (OUTDOOR / HOME)

Coaching Tips

Keep the feet\leg moving at ALL TIMES
Each movement/exercise can be performed with 1 set of 10 repetitions
Complete the full range of each movement
Look forward & breath throughout, do not hold your breath
Keep all the movements smooth and controlled

Cool Down (OUTDOOR / HOME)

Coaching Tips

Very similar to warm up
Slowly taking your body temperature and pulse down to pre-exercise levels
Check your pulse affer exercising ensure its within 10 bests of pre-exercise pulse
Total time for this component should be a minimum of 10 minutes
This should be gentle, borg scale should be 9-11
Relax and breath throughout
Keep back straight
Keep all the movements smooth and controlled
Each static stretches should be held for 20-30 SECONDS ONLY

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